Cable Seated Row

A staple for back development. It builds thickness in the middle back and strengthens the posture by engaging the rhomboids and trapezius.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit at the rowing machine with knees slightly bent. Grip the handle with a neutral grip. Sit upright with your shoulders pulled back and down.

Instructions

1. Pull the handle toward your waist.
2. Keep your elbows tucked close to your body.
3. Squeeze your shoulder blades together at the peak.
4. Extend your arms fully to return to the start.
5. Maintain a stationary torso.

Common Mistakes

1. Rounding the spine.
2. Leaning forward/back excessively.
3. Using momentum to pull.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
View more

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